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Fall Marathon Planning and Discussion Page

  • Nov 25, 2012 · 7:00 PM

This spreadsheet tabulates long runs from the various plans people told me they are following: run less run faster, hal higdon, runners world personal best. Then I proposed a weekly base mileage that people would add to if their target was higher. In most cases, there are only a couple of miles difference. It breaks down in a couple of weeks (esp. when tapering for an earlier race) but it is nice to see that there are a lot of runs in common. Save the date: looks like we will will all be going for 20 miles on September 15th! Thank you john Deforest for putting this together.

Check out who is running a Fall Marathon and their goal times. Thank you John Deforest for making this. We can edit as we go.

What race are you running? With all of the runners from the SGLRG doing full marathons in the fall it seemed like a good idea to round you all up together on one page to better support each others training's. We have folks planning on Bellingham, Portland, Chicago, Victoria, Seattle and I imagine others as well. Our group has a run every day of the week and thought it would be great to get all the marathoners together and joining in for some weekly runs as well as adding to the distance group sizes for the Saturday morning runs. When you have 10+ runners all oing 16 miles together it means that there is a better chance you'll have someone running your pace.

Hopefully this is a good solution for figuring out who is running what and make the training a bit more of a team effort. UPDATED 7/7/12

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  • David A.

    I'd like to join the group runs on Tuesday evenings at Green Lake. I visit Seattle regularly from San Francisco, and normally run a circuit or two on the outer loop...not too fast, at about a 9:00 pace.

    September 30, 2012

    • john d.

      Hi, David. Welcome. The Tuesday group usually fields about 6-10 runners at 8 to 10:00 pace. We run down through Ravenna Park then once around the outer loop of the lake or longer for some. This group leaves at 6:30 sharp unlike others that allow 10 minutes for latecomers. You should also give the Monday track workouts, Thursday social runs, and Saturday long runs a try when they fit your schedule.

      September 30, 2012

  • john d.

    8-10 at 8:30 pace for me

    September 26, 2012

  • Loka M.

    Hey Guys,
    I know there are a large amount of you that have transitioned into your taper, but was curious about those of you that are still going long these days. I have someone that is RSVP'd for Saturday morning looking to run 17-19 and a 9:00 min pace and at this point don't have any others running that far. If any of you are planning on coming out on Saturday and haven't yet RSVP'd your distance I would definitely appreciate you doing so. Thanks guys. Can't believe how fast time is flying! Super excited for our full folks doing their thang on Sunday morning!!!! :-)

    September 26, 2012

  • Steve S.

    FYI, This doesn't feel right. I'll bet it's been a year since I didn't run on a Saturday morning. I'd say I'm officially addicted at thus point.

    1 · September 22, 2012

  • Loka M.

    How's everyone looking for their long runs this weekend? Have you figured out a distance? Will you be joining us on Saturday morning or has something better come along. I'd like to create the to match your needs, but the routes going out on Thursday morning. Please join us if you'd like some company.

    September 19, 2012

    • Loka M.

      Everytime to hit the ball Steve, run to your ball. Recover and then repeat. :-)

      September 20, 2012

    • Steve S.

      I might just give that a try

      September 21, 2012

  • Bekka

    Thanks for the great advice! I knew that I could count on my Green Lake crew. I just bought compression socks. I'm wearing them right now and I don't want to take them off ever. How did I go this long without them, Genn? I needed Loka's pep talk. I hope that you feel better soon, Lisa! I do like to swim so I will most likely deep water running too. Thanks everybody! I feel like I have a plan even if it's not my most ideal one.

    September 18, 2012

  • Bekka

    I think that I may have shin splints. They aren't too bad but I can definitely feel it when I walk upstairs and during my runs. I'm training for the Portland marathon and I'm starting to taper. What should I do? Do I rest up? Cross train? Run even less miles? I want to be ready the big day but I also don't want the shin splints to get worse. Suggestions? Thank you!

    September 18, 2012

    • Mo

      Hi Bekka
      I had couple of injuries before the last one was stress fracture of tibia (yes from running, believe it or not). In addition to cross training, I did deep water running on the same days (almost for the same duration) I used to run. It really kept me in shape I felt I did not miss much when I returned to running 5-6 weeks later. Deep water running could be a good replacement for any day you want to skip running. Good luck.

      September 18, 2012

    • Bekka

      I knew that I could count on my green lake crew! TTThankThanks for the

      September 18, 2012

  • Meegan W.

    For some reason I wasn't able to respond to Blake's thread below, but would be curious to hear from any seasoned marathoners about the same advice. I've only done one marathon, back in 2000, and my main lesson learned was don't start out too fast! I really hit a wall at about mile 20. Any other advice out there? If you have a goal time in mind, is it best to pace the whole way for that time, or run a bit faster to give some cushion at the end (all assuming it is temperate weather and a "good" day, of course...)?

    September 16, 2012

    • Matt

      Well, I have failed at this and left this too late in preparation for my first full marathon (Portland), but here are two HUGE things that do not receive enough attention/publicity. One is to increase mileage a LOT, like slowly ramp up to running at least 50 or 60 miles per week (ideally more). Remember that some marathon runners run twice per DAY, and over 100 miles per week. I think some people underestimate what the human body is capable of building up to. It can be confusing because the title "Run Less, Run Faster" almost suggests the opposite!! But the serious runners who are on the message boards of letsrun.com know that they need to run a lot if they want to be strong runners.

      September 16, 2012

    • Matt

      The other marathon preparation thing that does receive much attention is the importance of losing weight. I think people realize intuitively that losing weight helps them run faster, but there is some science behind it too, and the lab results are striking. (This is assuming that someone has some weight to lose.) But yeah, the results can be massive, like running 7:30 miles instead of running 8:30 miles, over a marathon (26 minutes difference for a marathon!)

      September 16, 2012

  • A former member
    A former member

    Hey for anyone doing Portland, there's a page for that. Couple weeks away and you might want to see who you can look to see at the race if you haven't already RSVPed: http://www.meetup.com/Seattle-Greenlake-Running-Group/events/79378852/

    September 15, 2012

  • A former member
    A former member

    So, this is my first go and I've never went into a race plan. I've never ran a full before and it seems like it's a good time to do both. I've been looking and asking around and I'm starting to develop a plan for myself, however, any suggestions? Looking for your input, later I'll put what I've got at that point. Thanks!

    September 14, 2012

    • A former member
      A former member

      I'm trying to work out something more specific than "start out slow, don't go too fast or you'll burn out and fall apart later, and then run the rest of the race..."

      September 14, 2012

  • Marion

    Hey Blake, Natasha and I are running 18 to 20 this Saturday but was hoPing to go mohai, lake wash, Seward route. Less stops. We plan on earlier departure too!

    September 13, 2012

    • Amy Y.

      Marion, let me know when and where you guys end up running. I might join you guys on the earlier start and getting 18 miles in.

      September 13, 2012

    • A former member
      A former member

      Are you driving over there to start or departing from the lake? I think the group has done both although I missed the field trip one.

      September 13, 2012

  • A former member
    A former member

    Hey everyone, I hope all your training is going well. I finished off my last 20 miler last week and now I'm looking for a good, solid taper. However, it seems like others might still need some good distances. Haven't seen many longer distance RSVPs for Saturday so get your distance in if you're going to join us!

    September 12, 2012

    • Lisa B.

      Blake- I think I want to run 18.. but if there is something mapped for shorter I will just add on ( that is if my leg is cooperating) THANKS!!

      September 12, 2012

    • Amy Y.

      Lisa, would you like to start earlier and do the run with Marion and Natasha as well? I know what you mean about the legs... mine's been feeling like lead all week :)

      September 13, 2012

  • Steve S.

    Hey guys. What do you think about a route like this for 20 miler this week? Starts and finishes at the Bathhouse. Ballard Bridge, around Lake Union, hit the Arboretum, Montlake Bridge, and up through Ravenna Park. I've sent to Loka to take a look. <<http://www.mapmyrun.com/routes/fullscreen/131869003/>>;

    September 2, 2012

    • Terri M.

      I will probably just get started on the 20 mile route at 6am. My running buddy for the Chicago Marathon has had to drop out so this will be good practice for having to run solo! I'm so slow people will probably catch up to me anyways. The route looks great though! Thanks Loka!

      September 7, 2012

    • Loka M.

      Hi Terri, Steve actually built this weeks route for the 20 mile folks. 7am might not be an option, but Lisa, Amy and Ben will be running 20 miles and are in no hurry and are looking to enjoy the morning if you want to skip the solo idea and run by yourself for a shorter taper run. :-)

      September 7, 2012

  • Loka M.

    Ok Marathoners,
    Who is in town and interested in a great run this weekend? I don't know what your distance schedules are telling you, but the RSVP's for Saturday morning are showing me 12 of you are planning on running between 20-22! That is pretty awesome! Are any of you interested in adding to the group and joining in on some group fun?

    September 5, 2012

  • Loka M.

    Hello Marathoners! It was awesome to see so many of you participating last Saturday morning and supporting each others efforts for your long runs. For those of you not running the Labor Day half on Monday, I'd like to encourage you to join in again this Saturday. At this point we have Lisa runninng 18 at a 10:15 pace, Mark running 16 miles, Stefanie running 15 miles at a 9:15 pace w/Snow and Steve looking for something in the range of 12-14 at a 8:20 pace. Mark you might consider teaming up with Stef and Snow. Let's continue to work together and partner and group up for these runs as it seems to really improve everyone's overall experience. Bring on those Saturday RSVP's with your goal distance and pace. Happy training! :-)

    August 29, 2012

    • Steve S.

      I'm going to run with the 11 milers and add on a mile or two at the end (or maybe before).

      August 29, 2012

  • Steve S.

    So I don't know what everyone's plans have them doing this week, but I'm supposed to be doing 12 miles. I'm thinking I can stretch that to 14 with no problem. What's everyone else doing Saturday?

    August 27, 2012

    • Mark F.

      A very long slow 20 for me. I did 18 mls and 13 mls both last week. Feeling a bit tired but must plug a long.

      August 27, 2012

  • john d.

    For those running the Portland full/half, there is now an event posted at http://www.meetup.com/Seattle-Greenlake-Running-Group/events/79378852/ and on the calendar for October 7th.

    August 25, 2012

  • Loka M.

    I don't know what you all have on your schedule for your longs this weekend, but it seemed pretty successful last weekend when we tried John's idea of picking the core distance that all the marathoners were running. People either got in their extra distance before or after and that made for a larger distance group. Last week it was 15. If you know you are coming out on Saturday, please RSVP with your distance and goal pace. We have a woman visiting from Oregon on Saturday needs to run 15+ and I am hopeful we will have some folks for her to run with. Hope everyone's training is going great. Feels like you all are getting closer and closer to the start line. :-)

    August 21, 2012

    • Gennifer M.

      I posted the route from the old MOHAI, along Lake Washington, Seward Park and back

      August 22, 2012

  • Loka M.

    There is a nice range of distances that have already come in from our fall marathoners for Saturday mornings runs. Anywhere from 12-20 miles. There is also plenty of shorter distances requested as all. I am hoping that we can have a base distance of 15 miles to create one nice sized distance group and then those needing to go longer can get it before or after the run. This will make finding someone to pass the time with much easier as well. It would be great to see a few more of you coming out and jumping in. :-)

    August 15, 2012

  • Matt

    Blake, I'll join you for some runs. Hey, can you say a bit more about that 20-miler? Like how long did it take you, how did you feel near the end, and how are your legs now? Do you feel injured? Sore? I have been doing some longer workouts (about two hours) by doing fast WALKING on a 15% inclined treadmill. It's not the best training for RUNNING a marathon, but it's not the worst either, as the legs don't get sore or injured at all. But yeah, it would be good to do some 2 hour (or longer?) RUNS in preparation for a marathon run...

    August 11, 2012

  • A former member
    A former member

    I just got back (ok, well a while ago) from my first 20 and it was a bear. I don't know how all you folks are managing to get the runs in solo but I'd be tickled pink to have you come run with me Saturday mornings. If nothing else, you'll be awake for the rest of the day!

    August 11, 2012

  • Sarah S.

    Well guys I won't be running for awhile...I dropped a table on my toe this morning and fractured it. :( No official word on whether or not I'll be able to run the marathon in Oct. I go back to the doctor in a week for more x-rays. Crossing my fingers for a speedy recovery.

    August 7, 2012

    • Amy

      oh, sarah, that's terrible. i hope you're feeling better soon!

      August 7, 2012

    • Loka M.

      I am so sorry to hear that Sarah. I can't imagine how bad that must have hurt. Hope you can cross train in the meantime and see what your options are once you are healed. We're going to miss having you out there for the next 6-8 weeks. :-(

      August 7, 2012

  • DMK

    Yikes! That's fast Steve. I am much slower, but thanks for checking. And good luck!

    August 6, 2012

  • DMK

    I don't think my 20 is coming up for another two weeks. Anyone in the same boat who also wants to do the LW route? I'd rather change my schedule than run alone, although I'm not sure I'm up for 20 this weekend since this past run was a step down of 13. To be honest the 20 scares me!!

    August 6, 2012

    • Mark F.

      Dawn, something you can do also is keep at another 13 - 15 miles and throw in fartleks throughout the run. this will keep up the strength and breathing training and better prepare yourself for the looooonger run. I myself need to run another 18 this Saturday but we are camping so i plan on running all week shorter distances with fartleks throughout my runs. Plus by adding fartleks it changes the routine up some and gives you an edge to power through that longer run.

      August 6, 2012

    • Steve S.

      Dawn, my plan has me running 18 this week. To be honest, I'm not sure what kind of pace you and Lisa run. I'm probably looking at around 8:45 pace which might be a bit quick.

      August 6, 2012

  • Molly

    Speaking of the chatter, on one of the runs we came up with the idea of a big Lake Washington run (20?) ending at some place fun like redhook/ste Michelle for a picnic. The idea is that sig others and carpools could get us home after a rest out in seattle's wine country. I know I like the idea of running to something, just to change up the out and back norm. The question is, what is the best date for the majority? Should/could we have 18-20 mile options?

    August 6, 2012

  • DMK

    I agree re running alone to simulate what race day may be like (unless you're planning on running with someone on race day too). Just because of family commitments I seem to run every other long run on my own without even planning it that way. Still the group is fantastic and I'd much rather have the company and be a little flexible with my plan, at least at this point. It's exciting getting closer and closer to 26.2 especially with so many SGLRG-er's doing fall races!

    August 6, 2012

  • DMK

    Thanks Mark, I think I might try that one week. If I can be disciplined enough to make myself run those faster segments!

    Lisa, I'm very happy to keep to your pace. I think our long run paces must be close anyway, and I have other training days when I (try to) pick up the pace. So it would be great to run together!  Thanks! (and I'm excited because the 18 will be a distance PR!)

    August 6, 2012

    • A former member
      A former member

      I'm pretty much with Loka and I'm starting to run strictly according to plan (maybe with some bonus miles). I don't always make the pace goals and it makes for lonelier runs at times, but I feel like those both help with the mental preparation, as on race day, it'll be up to me. At the end of the day I feel like it's important to run your runs and make sure you're still enjoying it. If I stop enjoying it I'm taking up roller blading for sure. Good luck and keep up the good work.

      August 6, 2012

  • Karis

    I just finished my marathon... and now on to planning another race. Anyone in this group thinking about a long trail run this fall? I am toying with the idea of running the Cle Elum 50 k (there is also a 25 k option). Anyone want to talk joining-in shop?

    http://www.cleelum50k.com/

    August 6, 2012

  • A former member
    A former member

    Here it is Saturday night and I'm hoping everyone's long runs went well today. I'm doing my first (of 3 is the plan) 20 next week. Who's with me?

    August 4, 2012

    • Loka M.

      It is definitely great to see so many of our fall marathoners starting to get in on the chatter and looking to group up for your long runs. I just carved out a nice 20 miler that swoops over for a LW tour and back. It would be great to get a nice sized group heading out on Saturday morning for this adventure. One of my running buddies ended up running her 16 by herself last Saturday morning and with 52 fall marathoners it seems like we could all rally together so no one ends up on their own. Keep up the chatter. I think it is really contagious. :-)

      August 6, 2012

  • Meegan W.

    I decided to go ahead and do a step-down this week to 13, then a 20 next week. Sorry to miss it with you guys, but I think my body could use a slower week before jumping the mileage again. We did talk about doing at least one 20 along lake wa, which i'd love to do.

    August 5, 2012

  • Loka M.

    I know this is a busy time with vacations, traveling, camping, etc, but I wanted to encourage as many of you as possible to come out on Saturday morning for your long run. I just mapped out routes from 6-18 miles and running those long runs with company sure beats going it alone. Here is the event page for those of you that are interested- http://www.meetup.com/Seattle-Greenlake-Running-Group/events/73645262/.

    August 1, 2012

  • Mark F.

    Meegan, it was a very slow recover week for me and everyone else. I was to run a total of 31 miles for the week. I ended with 28 miles. But very slow all around for each of the days I ran. I did run 18 mls last Saturday and it was hard. Longest run so far and I would not run the same route again. A bit to hiily for my liking, especially on a recovery week after Ragnar. Were you able to run at all yourself during your camping trip. I am doing this next week and will be contemplating a run as well

    August 1, 2012

  • Meegan W.

    Thanks Mark! What did you end up doing last week, after Ragnar? My hamstrings were/are definitely fatigued, but o/w I felt good. Anyone else out there want to join for a longer run on Sat??!!

    July 31, 2012

  • Mark F.

    GO GET'EM MEEGAN!

    July 31, 2012

  • Meegan W.

    Blake, I think I'm up for joining you, and that pace would probably be good as well. I did 15.5 last week, so this would be my new distance PR since 2000!

    July 30, 2012

  • A former member
    A former member

    I'm doing 18 this Saturday, my distance PR. Who's with me? Need to check my training plan, but probably shooting for around 9:15 miles.

    July 30, 2012

  • A former member
    A former member

    I'm finally planning to join the group this Saturday. I'm in for 10-12 miles, but at an[masked] minute per mile pace, so whichever group in the 10-13 mile distances has the slowest runners is where I should be!

    1 · July 25, 2012

  • Bekka

    I'd like to do 17 miles on Saturday. I can always do some of the miles before or after we meet in the morning.

    July 24, 2012

  • Mark F.

    I totally agree. It is getting off schedule that really plays mind games. I bet you could probably find some out and back trails that may go for six miles each way and see how that goes. Trail running is harder on the body but slow and steady. Heck even if there was elevation gain you could work on your lung capacity as well.

    July 24, 2012

  • Meegan W.

    good point, mark, thanks for the insight. i wish i could do it at least over the weekend, but i'll be camping. 17 does feel pretty long right now. i didn't push it pace-wise at ragnar, but did do 22m, and my legs were definitely sore by the last leg. appreciate the sharing of info. hard to figure this stuff out, especially when you get a little off schedule.

    July 24, 2012

  • Lisa B.

    Terri- I am out of town this week BUT I would love to run long with you any other week. I will be running 16 around lake union doing a few laps on Friday morning. But I am planning on being here through our race date ( I am running long beach the same day as Chicago)

    July 24, 2012

  • Mark F.

    ponder. Running 17 mls so close after Ragnar might not be a good thing for you. All the best. Mark

    July 24, 2012

  • Mark F.

    Meegan, Here is some insight i just learned. I have a friend who i use as my coach from Phoenix who runs marathons and ragars . I mentioned to her that i was suppose to run 18 mls last weekend. Instead i ran Ragnar with only 14 miles. She said "She'd run 14 miles this weekend since you ran Ragnar (which was a race as compared to slow long run miles). The goal is to get you to the starting line healthy." So I am going to run 14 and see how I feel. If I feel any aches i will stop.. Something to

    July 24, 2012

  • Meegan W.

    I'll be out of town this w/e, so doing 17miles tomorrow (yikes!). Next week is step-down to 13, and pretty sure I'll be running on Sat with the group. Good luck everyone! I am hoping my legs have recovered from Ragnar...

    July 24, 2012

  • Terri M.

    I'm pretty slow. At least a 10 min/mi, but probably closer to 11 min/mi. Just trying to get in the mileage without getting injured.

    July 24, 2012

  • Mark F.

    I will be running slower than normal as this is a TRAINING RUN only. And I will be doing my famous run/walk as well to a 9:30 pace or so.

    July 24, 2012

  • Loka M.

    I think you'll really love the 13 mile route Erin, but I might be a little bias as the mapper. :-)

    July 24, 2012

  • Erin M.

    I'm slated for 13. My long run pace will be around an 8:30/9.

    July 24, 2012

  • Loka M.

    Hello Fall Marathoners,
    I am setting up the routes for Saturday morning and wanted to encourage you to come on out on Saturday morning for your long run for those of you that are available. Each Saturday morning is like a new adventure and you never know what you'll end up running to. This week there are requests for 3, 6, 10-11, 13, 15, and 17-18 miles. The more runners we can get to join in on these routes the better chance there is of getting everyone a running buddy for their pace.

    July 24, 2012

  • Loka M.

    This race was a big hit last year and if I remember correctly there ended up being around 30 participants from the group. We'll be having a Labor Day BBQ that afternoon and might make a fun post race gathering. BTW- we'll have quite a few runners gone next Saturday due to Ragnar so please be sure to RSVP your distance, which will help to encourage others to come out as well.

    July 15, 2012

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